- 0:10 Prep
- 0:30 Cook
- 4 Servings
- Capable cooks
Beat the stress of planning midweek meals with this easy Poached chicken salad with sweet maple-baked pears.
Ingredients
- 600g chicken breast fillets
- 1 litre Massel chicken style liquid stock
- 3 small packham pears, quartered, cored, stems intact
- 1/2 cup maple syrup
- 2/3 cup walnuts
- 80g baby rocket
- 1/2 red onion, thinly sliced
- 1/2 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 50g parmesan, shaved
Method
- Step 1Place chicken in a large saucepan. Cover with chicken stock. Bring to the boil over medium heat. Reduce heat to low. Cover. Simmer for 5 minutes. Remove from heat. Stand for 15 minutes. Remove from saucepan. Cool. Thinly slice.
- Step 2Meanwhile, preheat oven to 200°C/180°C fan-forced. Place pears on a baking paper-lined tray. Drizzle with maple syrup. Bake for 35 minutes or until pears are caramelised and tender, adding walnuts to tray halfway through cooking time.
- Step 3Arrange rocket in a large serving dish. Top with onion, pears, walnuts and chicken.
- Step 4Whisk oil and vinegar together. Drizzle over the salad. Scatter with parmesan and leftover pan juices from the pears. Season with salt and pepper. Serve.
- Low carb
- Lower gi
Nutrition
2287 kj
Energy
31.5g
Fat Total
5.6g
Saturated Fat
3.3g
Fibre
38.6g
Protein
107mg
Cholesterol
362mg
Sodium
26.9g
Carbs (total)
All nutrition values are per serve
Notes
These maple-baked pears are also a perfect side with roast pork.
Prepare in advance: Make step 1 of poached chicken salad. Place chicken (unsliced) in an airtight container. Refrigerate for up to 2 days.
- Author: Heidi Flett
- Image credit: Guy Bailey & Craig Wall
- Publication: Super Food Ideas
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